Jump training

For the next month i am going to the following training:

Monday, Wednesday and friday Mornings 6-7am

Exercise bike 30 minutes
Crunches 3 x 50
Back extensions 3 x 50
Skipping 3 x 100
Squats 3 x 20
Step ups 3 x 20
Jump squats 3 x 20
Calf raízes 3 x 20
Wall squats 3 x 30 seconds

On tuesday and thursday mornings:

Exercise bike for 60 minutes.

Monday, wednesday, friday nights

Warmup exercise bike 15 minutes + 30 minutes stretching

After this I am going to use my adjustable basketball rim to do the following dunks with the rim at 8ft 7inches.

Rim tips alternating hands 3 x 10
Standing 2 handed dunks 3 x 10
Standing left handed dunks 3 x 10
Standing right handed dunks 3 x 10
Running 2 handed dunks left side 3 x 10
Running 2 handed dunks middle 3 x 10
Running 2 handed dunks right side 3 x 10
Running left handed dunks 3 x 10
Running right handed dunks 3 x 10

Total dunks = 3 x 120 = 360

Cool down

Exercise bike 15 minutes
30 minutes stretching

I predict that after a month of doing these dunks I will be able to raise the rim to 9ft

After another month or maybe 2 months I should be able to raise the rim again to 9ft 6 inches and after another month or 2  I should be on a full height rim.

I plan to start training tomorrow morning.